4 Weeks From Show: Body Fat Reduction

Completed another intense week and now 4 weeks out from my 1st bikini NPC show. This week an additional abs exercise was added to each day. The glute exercise weights increase to increase the intensity. The meal plan included 1 day of high carbs to increase my metabolism.  Also had a body measurement and no changes to my waist.

  • Physical training
    • Weights
      • 6 days a week
        • 2 days of legs
        • 2 days of shoulders
        • 1 day of chest
        • 1 day of back
    • Cardio
      • 4 days a week
        • Stair climber – 45 mins
      • 3 days a week
        • Sprints on treadmill – 12 intervals
        • 30 min moderate – 15 min on incline and 15 min on elliptical with leg band
    • Abs
      • 1 super set of 2 abdominal exercise at 3 rounds – every day
      • 1 set at 3 rounds of mountain climbers using the row machine seat for the feet sliding motion
    • Glutes
      • 1 super set of 2 glut exercise at 3 rounds – every day
        • Increased the weights
  • Meal plan – 1 day with high carbs
    • Macros– Daily Macros in grams (g)
Macros Fat (g) Carbs (g) Protein (g)
Normal Day 31.5 139 158.5
High Carb Day 31 200 150
  • Lesson
    • Deodorant application – Have you ever thought about how you apply your deodorant to your armpits? I had not, until this week. I went to roll it on in an up and down motion when I notice that that was not going to work. bands and jump rope

My armpit had toned up and no longer flat. It had a curve. Therefore I applied the deodorant from side to side. Who knew that your armpit could get toned.

  • Another body change observation was when I performed the weighted glute kickbacks. Due to the body lowering its fat content at the back of my knees, when I use the dumbbell for the glute kickbacks I can feel the metal dumbbell practically touching my bone.
  • Show tasks
    • Received confirmation that registration was received.

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